Training for the cardiovascular system improves health, and most importantly - prevents heart attack, stroke and circulatory disorders in the legs, which in diabetes are particularly difficult. The easiest and most affordable form of physical education for type 1 or type 2 diabetes is walking. Walking is useful for all diabetics, despite any complications that have already developed. If you do not want to turn into a bed patient, then at least take a walk. To have an incentive to walk more often in the air, you can get a dog.
Enjoy physical exercise to prevent diabetes complications.
For most people with type 1 or type 2 diabetes, more serious cardiovascular workouts are recommended and recommended than walking. Aerobic exercise helps to control diabetes and strengthen the cardiovascular system: jogging, swimming, cycling, skiing, and rowing training. It is now useful to study the section “Restrictions on physical education classes for diabetes complications” in order to find out if you have contraindications or not.
The difference of our site is that here you can learn how to learn how to have fun while jogging or swimming. This is the most important thing to do to integrate physical education into your life and thus improve diabetes control. Enjoying physical activity comes from increased endorphin production, “happiness hormones”. The main thing is to learn to feel the effect of endorphins in your body, as well as to master the proper relaxed technique of running and / or swimming. After that there is a chance that you will train regularly.
We will tell you in confidence that people who regularly engage in amateur sports, do it only for the pleasure of endorphins. Improving health and normalizing blood sugar in diabetes is just side effects. Fortunately, there are already worked out techniques, how to have fun while doing jogging or swimming.
Relaxed Wellness Jogging
Go to the stadium sometime and see what kind of facial expression people are running there. You will see that almost all runners are very tense. They have clenched teeth, narrowed eyes, nostrils swelling. They overcome their pain, weakness, fatigue and from the last strength rush to victory. Their faces usually express suffering. They seem to be tortured while jogging.
Our life with you and so is not a gift of fate. Various troubles and problems are enough in abundance. Take on yourself another hard labor in the form of physical education - no person in their right mind would agree, even under the threat of death from the complications of diabetes. But I want to offer you an alternative. What if you learn to run like this?
The idea is that adults can re-learn how to run as they did in childhood - fun, joyfully, without the slightest tension, getting only pleasure. The technique of how to do this is described in the book “Qi-Run. A revolutionary way to run with pleasure, without injury and torment. ” You can easily purchase it and read it in a few days.
Diabet-Med.Com works to spread two “good news” among diabetics:
- A low-carbohydrate diet makes it possible to maintain perfectly normal sugar in type 1 and type 2 diabetes, as well as to stop sugar jumps in the blood and reduce insulin dosages.
- With diabetes type 2, jogging with pleasure is a miracle cure # 2 after a low-carbohydrate diet.
After a while, you will be jogged for a run, as a child was drawn to walk on the street, because the body again and again wants to get another batch of endorphins. While you enjoy it, physical education has a healing effect, improving diabetes control, helping you lose weight, and preventing cardiovascular diseases. I call Qi-Running a miracle cure, because it really helps control diabetes, without any side effects, it is a great pleasure, and all this is free. In my opinion, this is a real miracle.
Why do you need a heart rate monitor for running
The most effective way is to run according to the method of the book “Qi-Run” and at the same time monitor your pulse using a heart rate monitor. You need to spend $ 50-80 on this device, but you will quickly see what huge benefits it brings. With a heart rate monitor, you can run longer and more efficiently, burn excess fat without overloading. We can not feel the control of our blood sugar and therefore we use a blood glucose meter. In the same way, it is wrong to monitor the pulse by sensation, and you need to monitor it with a heart rate monitor. You only need a heart rate monitor with a chest strap sensor, which is attached with a belt, as in the picture below.
The theoretical maximum allowed pulse is calculated using the formula “220 - age in years”. For example, for a 65-year-old person, the theoretical maximum is 220 - 65 = 155 beats per minute. During physical education classes, we don’t need to get close to him! The body is perfectly trained when the pulse is 60-85% of the theoretical maximum.
If during training the pulse jumps above the norm, then after a while the sensations let us know about it. But, unfortunately, they arise too late. When you feel that your heart is pounding, it means that it has already managed to work for some time for wear. We have to urgently stop to give him a break, and the run runs off. Not to mention the fact that if you overload the heart, then you can get a heart attack.
With a heart rate monitor, you can avoid this development. You get the opportunity at any time to know your heart rate, just like the time on an ordinary watch. Some models of pulsators emit a beep if the pulse exceeds a specified limit. We heard such a signal - it means that we need to urgently slow down the pace, relax. Our main goal is to have fun while jogging and at the same time not to overdo it, stably maintaining the pulse in the aerobic training mode of 60-85% of the theoretical maximum.
You can run for a short time and with a pulse 90-110% of the theoretical maximum. But let's leave it to trained athletes, especially those who are engaged in a sprint race for speed. For ordinary people, the risk of heart attack is very high, if so accelerated. If you have tried a low-carbohydrate diet on the recommendations of our site and were convinced that it helps, then also try “Chi-Run”.
Attention! After a run, in no case should you immediately stop abruptly. This can trigger a heart attack. Read more below in the section “We are safe from a heart attack during exercise”. Be sure to go some time until the pulse drops. After a few weeks of running, you will begin to notice that the pulse began to recover faster to normal. That means your heart is getting better and better.
Insure against heart attack during exercise
The following categories of people have an increased risk of heart attack during aerobic and anaerobic exercise:
- long-term diabetics;
- all people with diabetes aged 40 and older;
- people with a family history of heart attacks and / or strokes.
The main rule to prevent a heart attack during a cardio workout is to never stop immediately. This applies to running, or cycling. On the exercise bike, lower the resistance to zero and continue to pedal for a few more minutes. Reduce the pace gradually, in no way abruptly, so that your heart rate can gradually decrease to normal. Wear a heart rate monitor, no matter what kind of physical activity you do. Almost all heart rate monitors can be used while swimming, if not dive too deep.
Why is there a high risk of heart attack at the time of abrupt termination of exercise? When you run or pedal a bicycle, you energetically work with your feet. At this time, a lot of blood is consumed by the muscles of your legs, as well as by the heart itself, which serves them. While the legs are moving, they, with their muscular strength, help to pump blood back to the heart.
If you abruptly stop working with your feet, then immediately the need of your feet and heart for blood does not fall. It continues to remain as high for some time. Because the heart muscle and legs have long been deficient in oxygen and nutrients while you were exercising. Also in the muscles accumulated metabolic waste that needs to be removed.
The force of gravity contributes to the flow of blood to the legs. But when they stopped moving, they no longer help the heart to receive its portion. As a result, a short-term but significant nutritional and oxygen deficiency is formed for the heart muscle. If your blood vessels that feed the heart are narrowed due to atherosclerosis, then at this point the likelihood of a heart attack is increased. Therefore, abruptly stop dangerous.
Training for the cardiovascular system in diabetes: conclusions
Exercises for the heart - is a jogging, swimming, biking, skiing, rowing simulator training. It is very important to deal with them in order to prevent a heart attack, look and feel more cheerful than peers. In fact, what is the point of carefully controlling blood sugar in diabetes only to die of a heart attack in the heyday of years? Training for the cardiovascular system normalizes blood pressure, prevents heart attack and stroke, gives vitality. They increase the effect of insulin on cells, making it easier to control diabetes.
If you have developed diabetes complications that impose serious restrictions on physical education, then at least take a walk on foot. Also suitable for a set of exercises with light dumbbells for patients with diabetes with complications. The vast majority of people suffering from type 1 or type 2 diabetes can do the “serious” cardiovascular exercises that we have listed above. The most accessible of these is a relaxed jogging wellness, in second place is swimming in the pool. The article presents the technique of how to learn how to enjoy running and swimming. If you master it, then you will like to exercise regularly. You will train several times a week for the “narcotic” pleasure of endorphins, and improving health will be a pleasant side effect.